Keto
When people transition into a Ketogenic diet they are making changes that encourage the body to adapt. This can sometimes be temporarily uncomfortable. Within the first few weeks of eating a Ketogenic based diet, some people report flu like symptoms, collectively called the Keto-flu. As the body adapts, the Keto-flu symptoms if experienced diminish, and a myriad of different benefits are often reported.
Potential Benefits of a Ketogenic Diet
While not everyone experiences all of these things, most Ketogenic dieters will experience at least some of them. These are the benefits most often reported:
- Increased satiation: by far the most often reported benefit of a Ketogenic diet is a decrease in hunger. The diminished hunger experience makes it easier to reduce caloric intake while still feeling satisfied. This makes losing weight easier on many people.
- Mental clarity[1],[2]: people report noticing more clarify in thoughts and the ability to concentrate and stay focused for longer periods of time. Some emerging evidence suggests that a Ketogenic diet can improve memory and increase mental performance.
- Weight loss and body composition change: when compared with calorie restrictive diets, the Ketogenic diet, which traditionally focuses on what is eaten, as opposed to how much of what is eaten, produces greater body composition change. Being fat-adapted makes it easier for the body to burn fat stored within the cells of the body, in addition to the fats consumed. The reduced hunger likely adds to reduced caloric intake, priming the body for maximal fat loss. The Ketogenic diet has an emphasis on protein intake, which helps limit the loss of muscle.
- Better adherence: with the Ketogenic diet there is a very specific list of foods that can and cannot be eaten. For some people, having a black-and-white between have and have-nots makes it easier for the plan to be followed.
Potential Side Effects of a Ketogenic Diet
As people transition into a Ketogenic diet, their body is adapting metabolically. The vast majority of ill side effects that people report experiencing are due to electrolyte loss and dehydration. Keto-friendly foods that are high in electrolytes like sodium, magnesium, and potassium along with adequate water intake can help minimize these symptoms. The following list of foods may be beneficial people transitioning into a Ketogenic diet:
| High In: | Keto-friendly Food Options |
| Magnesium | Almonds, spinach, broccoli, cashews, peanuts, wild salmon, organic free range chicken, grass fed beef |
| Potassium | Spinach, wild salmon, grass fed beef, tomato, turkey breast, tuna, iceberg lettuce, peanuts, flaxseed, eggs, olive oil |
| Sodium | Table salt, Himalayan rock salt, sea salt, electrolyte tablets |
While not everyone experiences all of these things, the following are some of the side effects reported:
- Keto Flu: some people experience flu-like symptoms, including bouts of low energy, headaches, a sense of fogginess, low motivation and fatigue when they first transition into a Ketogenic diet. This is likely only seen during the first week or two of the transition.
- The cause of this is believed to be loss of electrolytes. Recall that each gram of carbohydrates holds onto 3 grams of water. When we consume fewer carbohydrates, we lose water and along with the water we lose electrolytes. This leads to dehydration.
- To manage Keto flu, be sure to get adequate hydration with mindful mineral intake: sodium, calcium, magnesium and potassium intake are all, important during this time. Sugar-free electrolyte tablets or drinks may be recommended. Exogenous ketones may also be helpful in managing symptoms.
- GI Distress: some people experience constipation, nausea, diarrhea and stomachache while following a Ketogenic diet.
- This is also often linked to dehydration, and low or high fiber intake.
- To help manage this, the client should be mindful of hydration and ensure that they the carbohydrates they are consuming are packed full adequate amounts of fiber. They may also find that limiting caffeine intake is beneficial for this.
- Low Energy: with or without Keto-flu symptoms many people transition through a period of low energy, or a sense of fatigue.
- The sudden drop in sugar availability due to decreased carbohydrate intake can leave people lacking energy, especially before any fat-adaption has occurred.
- This is generally temporary. Have your clients focus on staying hydrated and to temporarily modifying any exercise to match energy levels.
- Decreased sleep quality: clients sometimes report having trouble falling asleep, staying asleep, or with waking and still feeling tired.
- Many Ketogenic foods are high in histamines. Histamines are compounds that are normally released by body cells in response to injury and in allergic and inflammatory reactions, causing contraction of smooth muscle and dilation of capillaries. They can also increase anxiety and sleeplessness. Low carbohydrate intake may also cause low serotonin and insulin levels which may also interrupt sleep.
- Magnesium, MCT oil or other exogenous ketone supplementation all have been reported to help with this. Food quality and diversity should be of concern to people on a Ketogenic diet.
- Muscle fatigue / muscle cramping: generalized muscle fatigue with or without cramping is sometimes as people transition into a Ketogenic diet.
- Also likely caused by dehydration and lack of electrolytes.
- Clients can manage this through adequate hydration, and by giving the body some extra recovery time in-between workouts during the first few weeks of transitioning to a Ketogenic diet. Exercise intensity may temporarily be decreased. Being sure to salt foods, and to eat low carb, potassium-rich foods like spinach, broccoli, cucumbers and mushrooms will all assist with this.
When experiencing any of these symptoms, it’s always a good idea to consult with a physician. Generally speaking, Ketogenic diet side effects should be mild, temporary and manageable. Medical professionals are best to asses anything outside of mild and temporary.
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[1] Krikorian, R., Shidler, M. D., Dangelo, K., Couch, S. C., Benoit, S. C., & Clegg, D. J. (2012). Dietary ketosis enhances memory in mild cognitive impairment. Neurobiology of Aging,33(2). doi:10.1016/j.neurobiolaging.2010.10.006 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116949/)
[2] Halyburton, A. K., Brinkworth, G. D., Wilson, C. J., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2007). Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. The American Journal of Clinical Nutrition,86(3), 580-587. doi:10.1093/ajcn/86.3.580 (https://www.ncbi.nlm.nih.gov/pubmed/17823420)
